WOD – Thursday 17 April 2014

Strength/Skill Pull ups and/or muscle ups (ring/bar) Technique and progressions, then 10mins to perform 3 x max sets of pull ups and work on pull-up/muscle up technique. WOD 3 x

Strength/Skill Hang Snatch Technique then 5 x 5 hang snatch (no press outs) WOD 4RFT 40 Double Unders (120 singles) 20 Goblet Squats 24/16 10 Burpee box jumps 24/20 14min

Strength/Skill Farmers Carry for distance – choose from either 12/16/24kg kb’s (one in each hand) and walk max 10m lengths in box until you must place the Kbs down….15mins for